1.) Ugly Dog
4 rounds
10m Front Rack Lunge -> 5 Strict Shoulder Press 135/95lb
note: do not set bar down until the shoulder press is complete so scale weight as necessary.
500m Row
Pick one extra credit to complete after the WOD
*2.) Power Clean 65/3, 70/3, 75/2×2
*3.) Power Jerk 65/3, 70/3, 75/2×2, 80/2
*4.) Bench Press 50 reps @ 50%
note: if you have not found your 1RM Bench Press do so.
*5.) EMOM for 10 minutes
odd: 12 Burpees to 6″ target
even: 12 Toes to Bar
*6.) Row Session
10 minute warm up and cool down
Row 3K @ SR 22, 2K @ SR 24, 1K @ SR 26; 4 minute rest between pieces
4 rounds
10m Front Rack Lunge -> 5 Strict Shoulder Press 135/95lb
note: do not set bar down until the shoulder press is complete so scale weight as necessary.
500m Row
Pick one extra credit to complete after the WOD
*2.) Power Clean 65/3, 70/3, 75/2×2
*3.) Power Jerk 65/3, 70/3, 75/2×2, 80/2
*4.) Bench Press 50 reps @ 50%
note: if you have not found your 1RM Bench Press do so.
*5.) EMOM for 10 minutes
odd: 12 Burpees to 6″ target
even: 12 Toes to Bar
*6.) Row Session
10 minute warm up and cool down
Row 3K @ SR 22, 2K @ SR 24, 1K @ SR 26; 4 minute rest between pieces
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14:46 75#
7
0
Anna Schumacher, Steve Kaster, Michelle Johnson, Robin Mueller, Grant Soletski, Pauly VanderKelen and Sylvia Christensen
Cole Cravillion
12:26 rx
50 reps of bench 245#
14
1
50 reps at 245? Put some weight on that bar Bro!
Kent Maxwell
15:30
First workout that I finished. Just used a men's bar
2
1
That's awesome. Congrats!
Tina Schmidt
CF La Crosse 5:58
20 thrusters/SDLHP/PJ/OHS/FS @ 65#; 4 burpees on the minute. 1RM OHS @175# (tie PR?)
5
0